Globally, millions of people suffer from diabetes. It occurs when the body is unable to use and store glucose (a type of sugar) properly, which results in high blood sugar levels. Diabetes can lead to serious health issues if left untreated. However, managing diabetes requires you to make several changes to your lifestyle, including adopting a healthy diet. A rich and diverse Indian diet can help you fight diabetes as well.
Indian cuisine has gained massive attention from all over the world. It has always remained a subject of discussion for many reasons throughout history. The consumption of Indian food can control diabetes to some extent, even though most people do not believe it.
In this article, we will explore the top Indian food tricks to fight diabetes. Here, we will share with you how you can use them to take control of diabetes.
8 Top Indian Foods tricks to Fight Diabetes
· Fiber-rich Foods
Fibre is an important nutrient for everyone, including people with diabetes. As it helps to slow down the absorption of carbohydrates, which helps to maintain blood sugar levels properly, adding fibre to your diet can help you achieve more. Fiber-rich foods include whole grains, fruits, vegetables, and legumes.
Some good options for fibre-rich Indian foods include chana dal, moong dal, and rajma. These lentils are rich in fibre and a great source of protein. Consuming them helps in regulating blood sugar levels too.
· Choose Low Glycemic Index (GI) Foods
The glycemic index (GI) is a scale that measures how quickly a food affects blood sugar levels upon being consumed. Foods with a low GI value are digested more slowly, which helps keep blood sugar levels stable.
Some low-GI Indian foods include dosa, idli, and bajra roti. These foods are made from fermented grains and are a great option for people with diabetes. As they are easy to digest and have a low glycemic index, you may get relief from diabetes more easily.
· Opt for Healthy Fats
Fats are called to be an important part of a healthy diet. But what’s more important is to choose the right types of fats. Healthy fats include monounsaturated and polyunsaturated fats. They can be found in nuts, seeds, and fatty fish.
In Indian cuisine, ghee, mustard oil, and coconut oil are categorized as good options. These oils are rich in healthy fats and are also known to have anti-inflammatory properties that can help in managing diabetes.
· Take control of Your Portion Sizes.
Portion control is an important aspect of managing diabetes. Whether you are following Indian, western, or European food, eating large portions of any of them can affect your blood sugar level and cause it to spike.
So, it's important to pay attention to the size of your portions. You can eat smaller, more frequent meals throughout the day. This will help in regulating blood sugar levels and managing your body weight.
· Experiment with Spices
Spices have had a major role in Indian food. They are known for enhancing flavour without adding calories or sugar. Some spices, such as cinnamon, turmeric, and ginger, have anti-inflammatory and blood sugar-lowering properties. Try such spices in your cooking to add flavour and get health benefits.
· Avoid Processed Foods
Processed foods are high in added sugars and unhealthy fats, which can be the worst thing to consume for diabetes patients. Processed foods can also be high in sodium, which can easily increase your blood pressure, and you might face more difficulty controlling it.
It's best to avoid processed foods, especially those high in sugar. Instead, you can go for whole and natural foods. Adding foods such as fruits, vegetables, and whole grains to your diet will be more beneficial than sticking to processed foods.
· Getting Protein-rich Foods
Protein is a vital nutrient for people with diabetes. A protein-rich diet helps slow down the absorption of carbohydrates and stabilise blood sugar levels. Some good options for protein-rich Indian foods include chicken, fish, lentils, and paneer.
If one can replace their diet with protein-rich food, they will also be able to maintain their body weight. It helps in reducing unwanted body fat. So, it would be best if you prepared your diet accordingly.
· Keep the body hydrated with water.
Drinking water is necessary for all of us. Drinking enough water and completing the daily requirement helps to keep the body hydrated and flush out excess sugar through urine. It's also important to avoid sugary drinks, such as soda and fruit juice, as they can cause blood sugar levels to spike.
Instead of binging coke, soda, and other sugared drinks, you can replace them with coconut water and fruit juices. The more you stick with natural foods, the more you will be able to combat diabetes.
Conclusion:
Indian food can be your call to fight diabetes if you can commit to changing your lifestyle and adapting to natural foods. By choosing low GI foods, fibre-rich foods, opting for healthy fats, watching portion sizes, experimenting with spices, avoiding processed foods, adding protein-rich foods, and hydrating with water, people with diabetes can enjoy delicious Indian food without worrying about weight gain or other diseases.
Fighting with Diabetes? Read more on our space for more information on tips and tricks for a balanced diabetic lifestyle.
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